Yoga offers many benefits for calming the mind, reducing anxiety and stress. Here are three simple exercises that will allow you to relax the body and calm the mind.
Yoga, a physical and mental discipline, is closely linked to well-being. It aims to release negative vibes while promoting physical and mental balance, as well as relaxation in the face of stress and anxiety.
In this Indian philosophical teaching, various exercises, some of which are simple, allow you to find calm after a stressful day. Three easy exercises stand out for boosting self-confidence and freeing yourself from negative energies on a daily basis.
What is the reason behind yoga’s ability to soothe anxiety and eliminate stress? The answer lies in stimulating the production of γ-aminobutyric acid, or GABA, a neurotransmitter crucial for regulating mood and anxiety. Indeed, the regular practice of yoga postures increases the levels of GABA in the brain.
The 3 yoga positions for guaranteed well-being!
If you want to get on your mats to practice yoga, you just have to opt for these 3 postures that will help you promote a feeling of relaxation.
Bharamri pranayama
This yogic breathing technique offers many benefits to calm the mind, reduce anxiety, stress and promote relaxation. Here’s how to practice it:
- Sit in a comfortable position and close your eyes, allowing your body to relax.
- Place your index fingers on the cartilages of your ears and your middle fingers on your eyelids to gently close them.
- Begin by inhaling deeply through your nose, filling your lungs with cool air.
- While exhaling, make a soft, prolonged buzzing sound, imitating the buzzing of a bee. Let the sound resonate in your head as you exhale slowly and deeply.
- Focus fully on the sound and the soothing sensation it provides, letting your thoughts drift away.
- Repeat this process for a few breath cycles, allowing this practice to deeply calm and relax you.
By using Bhramari Pranayama regularly, you can benefit from its calming effects on the mind and nervous system.
nadi sodhan
This technique aims to balance and purify the subtle energy channels of the body. Here is how to practice Nadi sodhan:
- Sit comfortably with your legs crossed.
- Place your right hand in front of your face and bend the remaining three fingers.
- Use your right thumb to gently close your right nostril and begin to inhale slowly through your left nostril.
- At the end of the inhalation, use your right ring finger to close your left nostril.
- Then exhale slowly through your right nostril, keeping the left nostril closed.
- Now reverse the process: inhale through your right nostril, then close it with your right thumb.
- Exhale slowly through your left nostril, while keeping the right nostril closed.
- Repeat this cycle, alternating the nostrils for inspiration and expiration, keeping the breath slow and steady.
By regularly practicing the Nadi Sodhan breathing technique, you will be able to balance your energies, calm the mind and promote better concentration. This practice is beneficial for reducing stress, anxiety and helping you feel more centered and relaxed.
Badhakonasa or Butterfly
The butterfly pose is a beneficial yoga pose for opening the hips and stretching the groin muscles. Here’s how to practice it:
- Sit on the floor with your back straight, extending your legs in front of you.
- Then bend your knees and bring the soles of your feet together, letting your knees drop to the sides.
- Hold your feet or ankles firmly with your hands to support the posture.
- Gently press your knees toward the floor, feeling the stretch in your hips and groin muscles.
- Take slow, deep breaths to help the body relax and open up more in the pose.
Practicing the butterfly pose regularly can help you improve hip flexibility, relieve tension in the pelvic region, and make you feel relaxed. Be sure to listen to your body and not force the stretch beyond your personal comfort.
